ORWELL FITNESS CONDITIONING PROGRAMME 05-10-2020

Monday 5th October

50-40-30-20-10

Calories Machine

RKB Swings

*After each full round 400m Run*

 

Tuesday 6th October

Every 2:30 x 10 Sets

8 Heavy DB Push Press

12 Box Jumps

8-10 Burpees  

 

Wednesday 7th October

3 Rounds

800m Run

80 Double Unders/160 Skips

40 DBL DB Power Cleans

40 Ab Mat Sit Ups

 

Thursday 8th October 

24:00 Max Calories Machine

Every 2:00 Complete 10 Wall Balls  

 

Friday 9th October 

10 Rounds for Time

10 Up Downs

10 Push Ups

10 Sit Ups

 

Finisher

Front Plank 30 seconds

Side Plank (R) 30 Seconds

Side Plank (L) 30 Seconds

Rest 30 seconds

 

Saturday 10th October 

100 Calorie Machine

100 Box Jumps

100 Slam Balls

100 Goblet Lunges

*Broken into rounds or reps however you wish*

 

Sunday 11th October 

Partner Workout

40 Double Devils Press Buy In (split between you)

10 Rounds (5 Runs Each)

P1 – Run 200m

P2 – Wall Balls until they return

40 Double Devils Press Buy Out